Feeling tight all over? All that exercising can cause your muscles to tense up over time, especially if you haven’t been exercising regularly and are now in panic training mode for that upcoming annual IPPT.
The instructors at Pure Fitness have tuned us in to the benefits of roller release, which refers to the process of releasing muscular tension and knots by applying pressure using tools such as the foam roller, rumble roller or the beastie ball.
Regular performance of roller release helps to improve circulation and mobility, much like how deep tissue massages help to ease muscle tension and improve range of motion.
For local guys, roller release is also an effective way to relieve muscle fatigue and when combined with proper training, may help to get your fitness levels back into IPPT-passing shape a little quicker and with less pain.
Active sports people on the other hand, often suffer from overly tight muscle tissues that inhibit proper range of motion and limit power output. Roller release would help them feel and train better by loosening up these contracted muscles. Besides the relief from physical agonies, regular application of roller release would also help to prevent injuries that often result from muscle overuse.
The instructors of Pure demonstrate some roller release techniques here:
General rules to foam rolling:
- Roll slowly
- Apply moderate amount of pressure.
- The pressure should result in a slight amount of discomfort but no sharp pains.
- Ease off if the pain becomes too much.
- Find a sore spot and work for between 30-60 seconds.
Lie sideways with the rumble roller under your armpit.
Extend the bottom arm and place the top arm behind your head for support.
Keeping your bottom arm relaxed, rotate your chest towards the floor as you exhale.
Inhale and rotate back towards your spine. Repeat for about 30-60 seconds.
Move the roller 1-2 inches down the trunk and do the same.
Place the beastie ball between your spine and your right shoulder blade as you lean against a wall.
Slide the ball up and down the area by bending your knees.
Once you locate a sore spot, hold the position for 30-60 seconds.
Cross your arms in front of your chest to increase pressure.
Repeat the same on the area between your spine and left shoulder blade.
Position the beastie ball on your upper chest close to the right shoulder.
Place your left palm on the floor to support your body and to control the amount of pressure.
Take a moment to find the sore spot, hold there for about 30-60 seconds.
Repeat on the other side.
Sit on the rumble roller with your right leg crossed over the left knee.
Your right butt should rest directly on the rumble roller, while the left butt is off.
Rotate sideways with your right knee going towards the roller and then away from it.
You may also slide the roller down towards your sit bones and up towards your waist.
Do this for 30-60 seconds. Repeat on the other side.
Come into a prone position with the foam roller under your thighs, close to your knees.
Balance on your forearm as you roll the roller up and down along the thigh.
Do this for 30-60 seconds.
But you don’t have to just look at pictures! Join us for a Roller Release Workshop on the 22nd July at Pure Fitness, ASTF main Studio at Asia Square. Sign up online here.